hi, i make fat-free soups, too, and didn't realize how much salt was in the broth! i had to switch to pacific natural foods low-sodium chicken broth. some "low-sodium" ones had over 500mg a cup! this one has 80 mg. my dad had a heart attack so we had to research this for a while. also used to use skim milk or yogurt until i found fat-free half and half.
I make this all the time and add different toppings for variety. Really good with plenty of pepper and a little truffle oil. I also like to top with sour cream, creme fraiche, or whipped (unsweetened) cream (plain or mixed with ground toasted cumin seeds), toasted pinenuts, parmesan shavings, walnut oil and/or toasted walnuts, chopped fresh thyme, or cumin and cilantro.
Tasty with asparagus in place of the cauliflower as well.
This is one of my favorite recipes for the winter.
Winter Root Vegetable Soup Ingredients Olive oil, 1 tbsp Onions, 2 medium Parsnips, 1 large peeled Celery,2 large stalks (or equal amount of celery root) Garlic, 5 cloves Carrots, 1 large scrubbed Turnips, 1 large, peeled Leeks (white part only), 2 leeks Swanson Chicken Broth 99% Fat Free, 6 cup Milk, nonfat, 1 cup
Directions Makes about 6 1-cup servings
Heat olive oil in large heavy soup pot. Chop all vegetables into 1 inch chunks. Add onion and parsnip to the oil, stir and press a piece of aluminum foil down over them so that they can sweat. Allow them to cook for about 5 minutes, stirring occasionally. Add the remainder of the vegetables, the broth (which is about 3 14 1/2 ounce cans) plus enough water to cover the vegetables (about 1 cup). Bring to a boil, turn heat to low and allow to simmer for 25 minutes or until all vegetables are tender. In small batches, put vegetables and broth into a blender or food processor. Puree until smooth, transferring each batch to a new pot. When finished add the milk and salt and pepper to taste. This can be made a day or two in advance, just gently reheat.
Ridiculously simple and cheap, and every restaurant in town does this, and at the fancy ones in Beverly Hills you pay $16-20 a bowl for this:
1. Roast your favorite root vegetable or vegetables on a sheet pan (with a little olive oil, salt & pepper, mix with your hands) at 350F 'til fork tender. Carrots, butternut squash, or pumpkin are my favorites for this but you can use any veg or combo you like.
2. Working in batches, throw the veg in a blender with a small amount of chicken or vegetable stock to get 'em going, and blend the daylights out of them, adding more stock 'til you get the consistency you like. (Important: never fill the blender container more than half full of a hot mixture--it can expand and blow the top off). Add a little chicken stock or vegetable stock to get it going.
(I do this the fast way, with the blender running and the cover on-- I remove the small center top from the lid and just pour the chicken stock through the hole from a pitcher or measuring cup with a spout, with the blender running. Have a clean kitchen towel ready to throw over the hole if it threatens to splatter your ceiling.)
3. Pour the mixture into a saucepan, add more stock as necessary to reach your desired consistency, season with salt & pepper & thyme if you like. (For carrot soup add a little grated ginger.) Bring to a simmer, and serve. That's it! The restaurants garnish the butternut squash soup with finely diced granny smith apple.
I often use a stick blender and do it right in the pan.(Surlatable.com, the Cuisinart Smartstick immersion blender I use is $29.) Or you can use a food processor, or go old school with a manual food mill.
From The American Institute for Cancer Research AICR
Refreshing Soup Refreshing onwarm days, gazpacho deliciously combines an abundance of fresh produce. This classic Spanish soup is one of the fastest soups you can make, and you do not have to heat up the kitchen to make it. This version produces an authentic result with little effort and lots of nutrition. Gazpacho is excellent as a first course or as a mid-afternoon refresher. The taste is so lively that it will have you dancing the flamenco.
2 cups tomato juice, preferably reduced-sodium 1-2 garlic cloves, chopped 2 tsp olive oil 2 Tbsp bread crumbs 1/2 Tbsp white wine vinegar Salt and freshly ground black pepper, to taste 1/4 cup seeded and diced cucumber 1/4 cup finely diced green bell pepper 1 plum tomato, seeded and finely diced 1/4 cup red onion, finely diced 1/4 cup zucchini, finely diced (optional) 1 hard boiled egg white, finely chopped (optional)
In a blender, purée the tomato juice, garlic and olive oil. Add the bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper. Pour the soup into a covered container and chill well, at least 2 hours to overnight.
When you're ready to serve it, adjust the seasonings if necessary. Divide the soup among 4 serving bowls. Add 1 Tbsp. each of the diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired.
Makes 2 servings 1 cup per serving
Per serving: 139 Calories, 5g Total Fat (less than 1g Saturated Fat), 20g Carbohydrate, 4g Protein, 2g Dietary Fiber, 194mg Sodium
Anytime Vegetable Soup Cooking Healthy with a Food Processor, Pg 30 Freezes well
The title says it all---all year long, day or night, this veggie-rich combo is delicious, nutritious, and easy to fix. I think it makes a tasty snack, especially when combined with some baked chips. Serves 6 (1 1/2 cups)
1 medium onion, peeled and cut into 6 wedges 2 medium carrots, scraped and each cut into 2-inch pieces 2 medium stalks celery, cut into 2-inch pieces 3 cups reduced-sodium tomato juice 1/2 small head cabbage, cut into 6 wedges 1 (15-ounce) can diced tomatoes, undrained 1 tablespoon Splenda Granular 2 teaspoons Italian Seasoning 1/4 teaspoon black pepper
Lock food processor bowl in position. Insert the steel knife blade. Drop onion wedges, carrot pieces, and celery pieces into the food processor bowl. Attach food chute cover and lock in place. Turn on processor and pulse 6 to 12 times or until vegetables are finely chopped. Transfer chopped vegetables to a medium saucepan sprayed with butter-flavored cooking spray. Repeat process with cabbage wedges. Stir chopped cabbage into vegetable mixture. Add tomato juice, undrained tomatoes, Splenda, Italian seasoning, and black pepper. Mix well to combine. Place saucepan over medium heat and bring mixture to a boil, stirring occasionally. Lower heat, cover, and simmer for 30 minutes, stirring occasionally.
Each serving equals: HE: 2 1/2 vegetable, 1 optional calorie
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